Orthopedic Experts Teach You How To Exercise

December 5, 2018

Flex the lower leg this action can exercise the muscle band at the back of the thigh. Stand facing the back of a chair, and hold on the back of the seat. Lift one foot backward until the knee is bent at a 90-degree angle.

Hold this position for 3 seconds. Do 3 sets per day, with 15 repetitions per set. If this slow-paced activity is too relaxed, then you may add a heavy object on the ankle, such as a bottle of mineral water, and then gradually increase the weight.

Straight Leg Dorsiflexion

Lie into a prone position and tighten the buttock muscles and the trunk muscles of the calf and thighs. Lift 1 leg, and maintain this position for 3-5 minutes, reduce it and repeat. Do 10-15 repetitions and then switch legs.

While doing this exercise, you can even add weight on the ankle. This activity won't lead to reduced back pain, however when there is low back pain, immediately cease doing this exercise. If you are facing failed DePuy knee surgery then you can file a DePuy Knee Lawsuit – Knee Replacement System Lawsuits.

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Wall Sits

This is an advanced exercise. Stand against the wall with your toes at the same width as your shoulders. Slowly bend your knees, with your spine and hips close to the wall. Don't squat too heavy, or it will damage your knee joints. You can gradually extend the amount of time for every exercise.

Tiptoe

Stand while holding the back of a chair or the handrail of a staircase, try to slowly stand up on your toes. After attaining the maximum level, hold this position for 3 seconds and then slowly return down. Do this for 3 sets daily and for 10-15 repetitions each set. If it becomes easy, you can lift 1 foot and do the workout with a single foot.